Outdoor Workout // 10.27.14 - Lauren Schwaiger

Hello, My Friends! Hope everyone had an amazing Monday.
Just another absolutely gorgeous fall day here in CLT…80 degrees at the end of October. Whaaaa!?
Already feeling so pale + being the sun worshipper that I am, all I wanted to do was take advantage of this amazing weather we’re having AND start my week with a really good workout after feeling under the weather last week!

So I decided to head out in some shorts + sports bra, soak up some Vitamin D and get in a good sweat! I have to admit, I had no plan as I walked out my front door, I just started power walking down the side walk as a Warm Up which turned into a lateral shuffle until I came to this cute little area in my neighborhood that has 2 benches which honestly is all you need + a little creativity to get in a killer workout!

As best as I can explain this workout, here is a summary of what I did, all in just over 30 minutes.

Proper Warm Up:
– 5 minutes power walk + Lateral Shuffle (30 seconds in each direction)
– Laid down on bench: 20 reps glute/ham raises + 10 reps, single leg glute/ham raise
– Standing/Balancing: 30 reps total: 10 front leg lifts, 10 Side leg Lifts, 10 Back leg lifts/kicks

4 rounds of everything:
– Step Ups: 30 seconds each leg
* push up thru the heel of the working leg, making sure to bring your hip all the way thru and fire into your glute
– Push Ups: 30 seconds
* super wide hand placement
– Jumping Lunges: 20 seconds
* explode out of your heel, land as softly & controlled as possible as you sink back into your lunge position
– Tricep Push Ups: 10 reps
* narrow hand placement, hug your elbows to your sides to activate your triceps
– Lateral Jumps: 60 seconds
* Try your best to land unilaterally on your outside leg, sinking back into a single leg squat position and exploding back out of that outside leg, pushing thru the heel and landing on the other side.

There’s a loop & trail thru my neighborhood that I ran which took about 15 minutes so I added in some easy intervals to wrap up this workout:
– 2 minute jog/30 second walk until I got back to my house.

And done! Yay. All while being outdoors + getting some sun! #happiness

Here’s a little hyper lapse video of some of this workout to go along with the above! xxx
Enter PW: LSOctoberOutdoorWO to watch video 🙂